_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

I just realized that this is my second year of the 5-3-1 program. I first started in Apr 10. Of course I haven't done it religiously due to my shoulder problem. I've restarted the program down slightly from where I was last year but that was intentional. Hopefully this will be a more productive year. I'm keeping it low volume this time so no high rep stuff at the end.

I peaked out last fall with Squat 3x225, 1x235, Bench 1x155, Deadlift 2x290, Mil press 2x90, Push press 2x130, not all at the same time.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

Friday I did core work, planks, cook bar anti-rotaion, etc. Friday was Alec's final day of competing at Regionals. He came second in Javelin and qualified for provincials. The school's senior boys won the banner for the meet.

Sunday, we went to the Y. Alec worked on power, c&J, muscle ups, plyo pushups, etc. I did sone light upper body work

Just finished playing soccer. In very much pain. I played in cleats for the first time and my quads are aching.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

Today, light upper body workout. I was trying to save my legs for today's soccer game but the game was cancelled due to field conditions. That's fine, this is supposed to be a deload week anyway.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

I mentioned earlier that my son did well in his track meet. He's actually had 3 meets now. At the first, at the county level, he competed in 5 events (long jump, tripple jump, javelin, shot put and 400m) and scored 1 first, 2 seconds and 2 fourths. At the following meet, at the regional level, he competed in all 5 events again and scored 1 second place in javelin. He was middle of the pack in the others but his point total must have contributed significantly. His team won the pennant. At provincials, he scored 7th in javelin with a personal best of 43.7m. His teammate placed first. Overall a good season. To top it off, last night he was awarded the MVP award for the senior track team. We're very proud of him.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

I used the "Functional Traing Center" at Camp Wainwright today. It's sort of a Crossfit studio. It has a lifting platform, 2 squat racks, 1 bench, a bunch of kettlebells and a few accesories. And I had it all to myself.

I started a new cycle of 5,3,1 on Monday. topped out at 6 reps @ 185 for squats on Monday. 6 reps @ 125of bench, 8 @ 180 of seated rows on Tuesday. Also TGUs up to 90#.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

I was on vacation the last 3 weeks and only worked out in a gym twice during that time. I did a little KB work and some sprints at home but I wouldn't call it exercise.

Back at work since yesterday and I thought I would test out that 30FAIL study. First I used 30% of my max on leg press to see how many I could do. I stopped at 100 reps in 2 minutes. I had mild lactid acid buildup but no real muscle fatique. That supports my contention that working with 30% loads is an exercise is lactic acid buiilding futility. I then decided that since the people in the study did an average of 24 reps to failure that this was really a test of 24 reps to failure. The fact that the achieved this on 30% loads just meant that they were deconditioned. I set my rep range at 4 sets of 20, max out on the last set done in a circuit. I chose a weight about 50% of my 5 RM so about 45% of max. Results were:

I stopped after 2 rounds since my heart rate was staying high too long. It may have been the heat.

I'll do this again next week and do it M,W,F on a rotating basis with TGUs on Tues, Thurs. I'll increase the load slightly if the reps on the last set hit 25, so I'll increase LP and row.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

I plan on TGUs tomorrow and the Leg press routine on Friday. Next week, it will be Dead/LP/Dead. The Dead may be literal.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

TGUs today. 45,50, 60, 65, 70, 75, 80. Singles each side at each weight. I dropped the weight on my first attempt at 80 on my left side. I think that's the first time I did those in some time. Looking back in the log, 24 May was the last time.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

Today, started with throwing a weight at the ceiling, (DB snatches). 50 to 75 lbs, sets of 3, 2 on the last set. (It was the most violent thing I could think of that I could do in the gym without breaking anything). Read Bret Contreras's blog yesterday and he had a new way to do 1 legged squats, where the non-working leg is supported to the side. Since my lower back was sore, I tried it out. 80,90,100,110 - 5 reps per side, 4 on the last set. It shows that glute strength vs core strength is the limiting factor on my deadlift so I'm going to do these more often.

1 arm BB static holds, another BC's exercise. 135,155,175,195 - 10 seconds each side with straps. It's funny I can do these with the same weight as BC but I can only do half of what he does on the deadlift. Anyway, I love the feeling of almost blacking out from the tension and the shaking that goes on. I must be weird.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

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